How to get your sleep back
Why Sleep Is So Fragile in Perimenopause & Hashimoto’s
If you’re in perimenopause or living with Hashimoto’s, sleep often becomes the first thing to unravel — even if you’ve “always been a good sleeper.”
That’s not your imagination.
Sleep sits at the intersection of:
hormone signaling
thyroid function
blood sugar regulation
nervous system safety
When those systems are under strain, sleep becomes lighter, more fragmented, and harder to access — no matter how tired you are.
What’s Really Disrupting Sleep Right Now
1. Hormonal Fluctuations (Not Just Low Hormones)
In perimenopause, hormones don’t decline smoothly — they swing.
Estrogen and progesterone fluctuations affect:
melatonin production
body temperature regulation (hello night sweats)
anxiety and racing thoughts
Progesterone, in particular, has a naturally calming effect on the brain. When levels drop or fluctuate, many women notice:
trouble falling asleep
frequent waking
lighter, less restorative sleep
2. Hashimoto’s & Thyroid Signaling
With Hashimoto’s, sleep disruption often comes from:
nervous system hypervigilance
blood sugar instability
altered cortisol rhythms
inflammation
Even when labs look “normal,” the body may still feel unsafe enough to rest deeply.
This is why telling women with Hashimoto’s to “just relax” at bedtime rarely works.
3. Cortisol Rhythm Shifts
Many midlife women experience:
wired-but-tired evenings
middle-of-the-night waking (often between 1–4am)
early morning anxiety
This is often related to cortisol no longer following its ideal circadian pattern — not a lack of willpower or discipline.
Sleep Is Not a Nighttime Problem
This is the most important reframe:
👉 Sleep quality is largely determined by what happens during the day.
For perimenopausal and Hashimoto’s bodies, sleep improves when:
blood sugar is stable
meals are regular and nourishing
stress isn’t ignored all day and dumped on the pillow at night
the nervous system gets signals of safety before bedtime
Foundational Support That Actually Helps
1. Respect the Circadian Rhythm
Your body wants:
light exposure in the morning
dimmer, quieter evenings
consistency over perfection
Late nights, screens, and “second wind” energy after 9pm often backfire in midlife.
2. Gentle Evenings Matter More Than Ever
Evenings need to tell your body: the day is over.
That might look like:
no stimulating conversations late
fewer screens
warm showers or baths
gentle stretching or breathwork
quiet rituals you repeat nightly
This isn’t about rules — it’s about predictability.
3. Food Timing & Blood Sugar
For Hashimoto’s especially, long gaps between meals or ultra-light dinners can trigger night waking.
Many women sleep better with:
adequate protein during the day
a balanced dinner (not just salad)
avoiding heavy meals right before bed
Again — this is individual, but under-eating is a common culprit.
When Lifestyle Support Isn’t Enough
Sometimes the system needs temporary, targeted support — especially during intense transitions.
That support should always aim to:
calm the nervous system
support circadian rhythm
reduce nighttime stress signaling
Not override the body or force sleep.
This is where working with someone who understands thyroid + hormones + nervous system interplay matters deeply.
A Personal Perspective
I’ve lived through seasons where sleep felt impossible — not because I was doing something wrong, but because my system was overwhelmed.
What changed everything wasn’t finding the “right” supplement or routine.
It was learning how to stop fighting my body and start supporting it.
Sleep returned as safety returned.
The Takeaway
If your sleep has changed in midlife or with Hashimoto’s:
you’re not broken
your body isn’t failing
and you’re not doing it wrong
Your system is adapting to change — and it needs steadiness, not pressure.
When sleep improves, everything else becomes easier to navigate.
And you don’t have to figure it out alone.